Ever feel so tired and strapped for time that nothing but a bottomless pot of coffee could save you? Cue superhero yoga sequence! This simple (and short) flow of poses is geared toward saving you time, perking you up, and reminding you that you possess all the energy (and pizzazz) of your favorite hero. Go get ’em, tiger!

3. Standing Forward Bend With Twist (Uttanasana)

Walk your hands back to meet your feet, keeping them hip-width apart. Place your right palm down onto the mat or a block so that your arm is straight, with the shoulder stacking over the wrist. Bend your right knee slightly as you push the ground away and extend your left arm up to the sky. Keep your hips square, and relax your neck. Breathe, switch sides, and repeat five breaths on each side.

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4. Chair Pose (Utkatsana)

Bend both of your knees, drop your hips, and lift your torso upright. Keep the weight in your heels as you press the shinbones back. You should be able to see your toes when you gaze down. Keep your pelvis neutral, lift your lower belly up, and keep your front ribs in. Extend your arms up shoulder-width apart with the palms turned in to relax the base of your neck. Repeat for eight breaths.

5. Chair Pose Twist (Parivrtta Utkatasana)

From chair, draw your palms in to your heart. Exhale, and swing your left elbow onto your right thigh. Place your palms together and press down to revolve your chest open to the right. Keep your hips square. Release the twist, returning into chair. Repeat the twist on the second side, and continue for eight breaths per side.

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6. Crescent + Crescent With Hand Down Twist

Step your right foot forward in between your hands. Stay on the ball of your back foot with your feet hip-width apart. Lift your arms and torso upright. Draw your tailbone down as you lift your lower belly up. Bend the back knee as much as you need to in order to achieve this. Stretch your arms overhead shoulder-width apart. Breathe.

Drop your left hand down onto the mat, keeping your hips square. Press into your base hand to revolve your chest open to the right, extending your top arm up directly above your left arm. Breathe. Repeat crescent and crescent with hand down twist on the second side. Continue for eight breaths.

Kathryn Budig

Yoga Teacher & Best-Selling Author

Kathryn Budig is an internationally celebrated yoga teacher and author known for her accessibility, humor, and ability to empower her students through her message, "aim true." She is a warrior for self-acceptance, honesty, and helping her students and readers find true balance.